Pre and Post Workout Fuel: What Should I Eat?

Pre and Post Workout Fuel: What Should I Eat?

Jul 17, 2019 | Fitness, Nutrition

As a coach I get asked all of the time about what to eat before and after a high intensity workout like Orangetheory or CrossFit.  The simple answer:  protein and carbs.  The more complicated answer involves a precise number of grams of protein and carbs timed before and after a workout so that you are properly fueled and properly recovering from a tough exercise session.  If you know me you know that I am a self proclaimed diet culture dropout and I do not count my macros to the exact gram anymore, but I do mindfully eat enough before and after a workout because I know what my body needs to fully recover.  Below, I am going to explain why pre and post workout fuel is so important, what to eat before and after a training session, when to eat it, and give you some of my favorite go to pre and post workout meal ideas.  Before I get started, let me first say that learning how to properly fuel with whole, nutrient-dense food is top priority.  Don’t overwhelm yourself with timing protocols if you are not yet ready to.  

Why do I need to eat a pre and post workout meal?

Pre-Workout:  

The pre-workout meal actually does not contribute right away to performance in the gym and has little effect on direct fuel for your workout.  Most food takes about 4-5 hours to digest to become usable as fuel, and glycogen, the main storage form of glucose in the body, synthesis takes about 24 hours.  So why do we need the pre-workout meal if we are not using it right away?  The pre-workout meal is more about blood sugar control and nervous system function.  For instance, if your pre-workout meal is consumed too far from your training session your blood sugar will be on the down slope and you may experience lightheadedness and dizziness while trying to intensely work out with very low blood sugar.  This is why it is recommended that you consume your pre-workout meal about 90-120 minutes prior to your training session.  Your pre-workout meal should consist of protein and carbohydrates with little to no added fats.  

Specific macronutrient recommendations:  20-25g of protein, 40g of carbohydrates, little to no fat (fats are slower to digest and are not the source of fuel we need for high intensity exercise, and they can delay the digestion of the nutrients that we need for the workout)

Post-Workout:

My favorite meal of the day!  The post-workout meal is important for two reasons.  One, to restore your glycogen stores, and two, to recover from the nervous system response that occurs after an intense workout session.  Exercise is great for us but the body sees it as a stressor and we absolutely need to be responsible about recovering from every intense exercise session.  High intensity interval training causes a spike in cortisol, our fight or flight hormone.  If you do not refuel after a training session you are potentially causing long term cortisol dysregulation and even adrenal issues as well.  Typically you want to consume your post-workout meal within 45 minutes after your exercise session and it should consist of protein and carbohydrates with little to no added fats just like the pre-workout meal.  

Specific macronutrient recommendations:  25g of protein, 50g-100g of carbohydrates depending on training intensity, little to no fat

Post-Post Workout:

This meal should be consumed about 60-90 minutes after your post-workout meal and should consist of high quality protein, carbohydrates, and fats.  The reason quality is so important here is because at this point your nervous system has calmed down and this is a great window of time for nutrient absorption.  Quantity is not a big issue here so there is no set amount of protein, carbs, or fat that is recommended.  Just eat a solid and balanced meal with whole, nutrient-dense food.  

I have no idea what to eat for my pre and post workout meals!

This can be overwhelming at first but just keep it simple.  Remember that you need to make sure fat is at a minimum in these meals so plan to find things with simply protein and carbohydrates in them.  I realize it can be challenging to find things with zero fat but try your best.  Below is a list of some of my favorites but there are many more options.  Play with the quantity of each food to meet specific macronutrient goals if you want to be precise.  

  • Siggi’s fat free vanilla yogurt and granola
  • Overnight oats (almond milk, oats, protein powder, berries, chocolate chips, and whatever goodness you want to add).  I also use a brand called Oats Overnight when I am feeling lazy.  
  • Protein shake with a banana 
  • Egg whites and gluten free waffles (or whatever waffles you enjoy)
  • Good Culture cottage cheese and fruit
  • Sliced turkey or chicken with rice or sweet potatoes 

These are just a few ideas and of course there are many more options out there.  Experiment with what you enjoy the most and feel free to give me a shout out on my Instagram if you want to share your ideas.  

What if I train first thing in the morning?

If you train at the crack of dawn you do not need to worry about waking up even earlier to get your pre-workout meal in.  Essentially your pre-workout meal is dinner from the night before.  Make sure that your dinner is complete with protein, carbohydrates (including vegetables), and fats.  The fats will slow down the digestion of the meal which will help for the morning fuel needed to train so early.  One more thing to consider is supplementing with 5g of BCAAs (branch chain amino acids) if you are training fasted.  Training can break down lean tissue and since you won’t have consumed any protein prior to the training session, you want to make sure that the natural catabolic effects of intense exercise are mitigated by adding BCAAs in prior to an early morning workout.  

What if I train more than once a day?

I don’t recommend training very intensely more than once a day but if you must the pre, post, and post-post workout meal suggestions remain the same.  Recovery is of the utmost importance for anyone but if you train hard more than once a day please be responsible and fuel properly.  

Simply put you need food to fuel and recover from exercise.  Don’t overcomplicate it and make sure you are picking food options that you enjoy and look forward to eating.  Happy nourishing!  

 

Protein Bars: My Top Picks

Protein Bars: My Top Picks

Jul 7, 2019 | Life, Nutrition

Last week I wrote about protein and how important it is for our bodies and our health.  I suggested that eating protein bars is a great way to squeeze in extra protein each day.  There are so many different options so I figured I would share my favorites with you and break them down based on price, ingredient quality, taste/texture, where to find them, and protein type and amount.  I know that there are literally 100s of protein bars to choose from but I am going to share my top picks and of course I welcome any suggestions that you may have.  Just DM me on my instagram and I will gladly try what you like!  I am going to go from my least favorite to my absolute favorite.  Here we go!

Quest BarProtein bars: my top picks

Price:  

$24.99 for a box of 12 bars

Ingredient Quality:  

Most of the ingredients are ok and can be pronounced but one is definitely suspect.  Sucralose is definitely not my favorite artificial sweetener.  I prefer to go with Stevia or something like honey or dates to sweeten my protein bars and I get headaches from sucralose, but that is a personal preference.  It does contain milk and almonds so if you have known allergies to those definitely stay away.  I do like, however, that they use actual vegetable and spice extracts for their colors instead of chemicals and that they are certified gluten free.

Taste and Texture:

There are 21 different flavors ranging from birthday cake to oatmeal chocolate chip.  I have tried many of them and I have to say my favorite flavors are oatmeal chocolate chip, cinnamon roll, and chocolate chip cookie dough.  The texture is kind of chewy so what I do for an after dinner dessert sometimes is heat them up for 10-15 seconds and it turns into a gooey delicious soft treat!  

Where to find them:

Everywhere!  I have seen them at gas stations, Publix, CVS, Amazon, Wal-Mart, and of course you can go to www.questnutrition.com.  

Protein Type and Amount and other Macronutrients:

Whey and Casein based; 21g protein, 4g net carbs, 6g fat, 14g fiber (yes!)

Overall Rating (on a scale of 1-5; 1 being worst and 5 being best):

I rate quest bars with a 3 overall because they are easily accessible, they taste amazing, and you can heat them up and make a delicious dessert out of them.  They do not get a 5 because of the sucralose and the texture can be kind of gummy.

Protein bars: my top picksONE Protein Bar

Price:  

$24.99 for a box of 12 bars

Ingredient Quality:  

Not a fan of the way they sweeten this bar (sucralose again) but I just learned they have made a new bar called ONE Basix that is sweetened with Stevia.  I haven’t seen these bars in the stores yet but I’d be curious to try them.  They are certified gluten free and many of them contain milk and nuts for those with allergies.  

Taste and Texture:

I absolutely love the taste of all of their bars!  They are a quick treat between coaching for me sometimes and of course serve as a great dessert sometimes.  There are 15 amazing flavors and my favorite is maple glazed donut.  Duh!  Texture is perfect.  It is coated with a yummy layer of goodness and is nice and soft on the inside.  

Where to find them:

Everywhere!  Publix, gas stations, CVS, Planet Smoothie, GNC, Vitamin Shoppe, Target, Wal-Mart. and online at https://www.one1brands.com or Amazon. 

Protein Type and Amount and other Macronutrients:

Whey based; 20g protein, 10g net carbs, 9g fat, 8g fiber

Overall Rating (on a scale of 1-5; 1 being worst and 5 being best):

I rate these a 4 only because they have sucralose in them and that doesn’t sit well with me.  Now that I see they have a stevia sweetened bar I would probably give them a 5 if I had a chance to try those.  

Rx BarProtein bars: my top picks

Price:  

$25.99 for a box of 12 bars

Ingredient Quality:  

I LOVE the ingredients in this bar!  Egg whites, dates, nuts, and whatever natural flavors they need for each bar flavor.  Real ingredients and no B.S. as they say!  Gluten free and Paleo friendly if that is what you prefer.

Taste and Texture:

Taste is amazing but the texture can be kind of rough.  Be careful if you have any dental work that may come out because these bars are very chewy and sticky.  They all taste incredible but the texture is a personal preference.  There are 17 flavors and the most amazing flavor is the Maple Sea Salt.  Highly recommend trying that flavor!  

Where to find them:

Whole Foods, Amazon, Publix, Wal-Mart, Kangaroo gas stations, The Fresh Market, CVS, Lucky’s, Walgreens, Target, and https://www.rxbar.com.  

Protein Type and Amount and other Macronutrients:

Egg White Protein based; 12g protein, 23g carbs with no added sugar, 9g fat, 5g fiber

Overall Rating (on a scale of 1-5; 1 being worst and 5 being best):

I rate these a 4 because they are too damn chewy for me.  I used to swear by them because of their no B.S. marketing but now I prefer to also love the consistency of my bars.  They are a great choice for on the go and you know you aren’t getting any fake bullshit in them.  

Bulletproof BarProtein bars: my top picks

Price:  

$27.96 for a box of 12 bars

Ingredient Quality:  

I LOVE the ingredients in this bar!  Cashew butter is the base usually which is YUM and they use their Bulletproof™ XCT®­ oil powder and Bulletproof™ Brain Octane­® oil which are really great fats for your body and brain.  Depending on the flavor there are nothing but real organic ingredients in each bar AND they are sweetened with stevia leaf extract.  Winning on all accounts!  

Taste and Texture:

The taste and texture of these bars are incredible.  You will not find a bar like this anywhere else.  It tastes like dessert no matter what flavor you get.  There are 6 flavors and my top two are Lemon Cookie and Mint Chocolate Chip.  The texture is great and it does fall apart a bit so I like to store mine in the fridge before I eat them.  

Where to find them:

Whole Foods, Amazon, and right now they are 20% off at https://www.bulletproof.com.  

Protein Type and Amount and other Macronutrients:

Collagen protein based (great for skin, bones, and joints); 11-13g protein, 16g carbs with no added sugar, 12g fat, 1g fiber

Overall Rating (on a scale of 1-5; 1 being worst and 5 being best):

I rate these a 4.5 on my scale because they are so small!!!  I wish they were a bit bigger so they weren’t gone so fast.  They are also pretty pricey for the size.  They are an amazing treat though and it is great that they are so good for you.

Perfect BarProtein bars: my top picks

Price:  

$24.00 for a box of 8

Ingredient Quality:  

Duh!  These ingredients are amazing.  I cannot say enough about these bars and how great they are.  All of the ingredients are non GMO, gluten free, and there are no artificial preservatives in these bars.  They use whole food proteins and they are soy free.  Also, there are 20 organic superfoods found in each bar.  Click above to learn more.  You won’t be disappointed.  No, I am not being paid to say this!

Taste and Texture:

If you know me you know these are my absolute favorite bars in the entire world.  I use them as a meal in between coaching classes daily and they all taste amazing.  They are bound by honey so there is the perfect amount of sweetness in them and the texture is second to none!  You have to keep them in the refrigerator due to the ingredients which is another great thing.  No preservatives so they can expire!  Every flavor I have ever had is amazing but my favorites are Maple Almond and the seasonal Pumpkin Spice.  You cannot go wrong with any of them really.

Where to find them:

Publix, Wal-Mart, Fresh Market, Whole Foods, Lucky’s, Earth Origins, Target, Starbucks, Earth Fare, and https://www.perfectbar.com.

Protein Type and Amount and other Macronutrients:

Egg, Rice, and Whey protein; 15g protein, 25g carbs, 19g fat, 3g fiber

Overall Rating (on a scale of 1-5; 1 being worst and 5 being best):

These bars are a 5++++ for me and my all time favorite bar.  Enough said!

Protein bars are not for everyone and I definitely think that actual whole foods are the primary way to go, but sometimes we need something quick and easy to grab on the go.  I usually have one bar per day and fill the rest of my day with whole food meals and snacks.  I do realize there are many more protein bars out there but I chose my top 5 for the sake of article length.  If you have any suggestions on bars that I may not be aware of I’d love to hear about them on my instagram (linked above).  Happy snacking!  

 

 

Protein: The Golden Child of Macronutrients

Protein: The Golden Child of Macronutrients

Jul 1, 2019 | Nutrition

Hitting protein numbers is the most common issue my reverse diet clients struggle with.  There are literally hundreds and hundreds of protein powders, supplements, and bars out there to choose from so it is no surprise that the nutrition world places the highest importance on this “golden child” of macronutrients.  Why is protein so important and what does it do for us?  Why are we all chasing protein goals and why is it such a big deal?  In this article I am going to explain what protein is, what it does for our bodies, how much protein we need, and ways to increase protein in your diet.  

What is Protein?

Protein comes from the ancient Greek word protos which means first or most important.  It makes sense then that protein is the body’s main building blocks.  Proteins are made up of amino acids that:

  1. give our body structure and strength;
  2. make many hormones and cell signaling molecules;
  3. make enzymes; 
  4. make immune system chemicals; and
  5. make transport proteins 

Our bodies can make some essential amino acids but we need to get most of our protein from food.  In addition, protein is always being broken down and rebuilt so we need to make sure we continue to replenish and get enough protein to stay healthy.  

Why do we need Protein?

As I mentioned above, proteins are the building blocks for our bodies.  Yes, it helps us build those beautiful muscles but there is much more to it than that.  During digestion, protein is broken down into essential amino acids and stored in what’s called amino acid pools which become the storage place of amino acids that circulate in our blood.  Our bodies need these proteins and amino acids in order to produce hormones, neurotransmitters, and antibodies in order to function properly.  Hence, if we do not eat enough protein our bodies do not work the way they are supposed to.

Another cool thing about protein is that it keeps you full for longer.  It is digested slower than carbohydrates so it stays with your longer and increases satiety after a meal.  In addition, protein has a high thermic effect, meaning that we burn more calories trying to digest and process protein. Hence, a higher protein diet does actually increase your total daily caloric expenditure overall!

How much Protein should we eat?

How much protein one needs can vary from person to person.  Factors such as age, resistance training, overall caloric intake, and body weight and composition all play a role in how much protein one should consume.  Protein intake will also vary based on goals but a general rule of thumb based on several studies is that .7-1.2g of protein per pound of bodyweight is sufficient.  That being said, an individual who is overweight should aim to hit their protein goal based on their goal bodyweight.  Most of the time 1g of protein per pound of bodyweight will work but again, it depends on goals.  Someone with aesthetic goals will have a very different protein intake compared to someone who has performance goals and needs more carbohydrates for sports performance.  Also, as we age our protein needs change and our body needs more.  

How do I make sure I am eating enough protein?

This is one of the more frequent questions I see from clients.  Protein seems to be one of the most difficult numbers for people to hit consistently.  Especially those who have severely under-eaten this macronutrient for quite some time.  

Primary Protein Sources:

  • Meats (lean or fatty) beef, steak, or wild game
  • Poultry – chicken, turkey
  • Seafood – wild caught fish and shellfish
  • High quality deli meats
  • Dairy – greek yogurt, milk, cheese
  • Jerky
  • Beans and Lentils
  • Tofu and Tempeh
  • Protein Powders and bars

Of course protein can be found in all foods, including vegetables, but those are the basics with protein as the primary macronutrient.  So, the question is, how do I reach my protein goal?  A general rule of thumb is to try to make sure you have protein with every single meal.  As mentioned above, it keeps you satisfied for longer, and if you have 3 meals with 2-3 smaller snacks every day and try to aim for 25 grams of protein in each meal, you will be either at or pretty close to your goal. 

Ways to sneak in protein throughout the day:

  1. Collagen protein in your coffee – It is tasteless and dissolves completely.  I use Great Lakes Gelatin and I get it on Amazon.  Affordable, and an easy way to get 11g of protein in right off the bat.  Not to mention it packs 12g of collagen peptides and the benefits of collagen protein are endless!
  2. Protein Bars – This can get a little sticky.  Make sure your protein bar does not have a ton of ingredients that you cannot pronounce.  Not saying that those are forbidden but we want to make sure our foods have whole and real ingredients most of the time.  Some examples of good bars with solid ingredients are Perfect, Rx, Bulletproof, Epic, No Cow, and Macro bars.  Stay tuned for a post on my preferred bars.
  3. Protein smoothies.  Get creative here.  You can even add greens and fruits to make it a nice sweet treat.  The powder you use should be something you enjoy and can be whey, pea, casein, hemp, brown rice, or even egg based.  Find the protein powder that is best for you and your needs.
  4. Deli meats – a quick and easy way to add some extra protein in at the end of the day.  That being said, making sure your meats of choice do not have nitrates and nitrites is important.  Use quality meats and pair it with some veggies at the end of the day to hit your goal.

I should note that as you are bringing your protein up to optimal numbers, hopefully under the guidance of a good nutrition coach, make sure it is gradual.  For example, if you are used to eating just 100 grams of protein per day and your daily goal is 175 grams, take it in phases.  Try to add 25 grams per day for a week and then the following week bump that number up again.  Too much too soon can be very stressful and discouraging so take your time and ease into it.  Eating should be fun, not stressful.  Small habits turn into lifelong habits over time.  Go easy on yourself and most importantly enjoy your food!  

 

Why Meal Plans Suck

Why Meal Plans Suck

Jun 27, 2019 | Life, Nutrition

Meal plans.  The fitness and nutrition industry has been prescribing meal plans for a long long time.  Many potential clients have come to expect to be told exactly what to eat and exactly when to eat it in the hopes that magical changes will happen.  There may be instances where meal plans are ideal such as for someone training for a body building show or someone with a specific medical condition, but overall meal plans suck and are not beneficial for the masses in the long term.

Picture this.  A client asks for a meal plan in order to lose weight.  The coach prescribes the following:

Breakfast 6:00am 

3 eggs, scrambled
1 cup vegetables
1 piece whole grain toast
1 cup coffee
1 glass water

Mid-Morning Snack 9:00am

1 medium sized apple
1 handful mixed nuts

Lunch 12:00pm

4 oz chicken
2 cups broccoli 
1 handful nuts
1 glass water

Afternoon Snack 3:00pm (after exercise)

1 scoop whey protein
1/2 cup frozen fruit
12 oz water

Dinner 7:00pm

4 oz grass fed ground beef
1 cup cooked veggies
1 baked potato
1 glass water

At first this may look amazing to someone and they may say, “great, I do not have to think at all, I can just plug these in and be successful”.  But, here are the problems with rigid meal plans like this:

  1. Life is not that predictable – things do not always go as planned and it is very challenging to stick to eating at a certain time for every single meal.  For instance, family events and special occasions will always come up and such a rigid plan takes the fun out of social situations where food is involved if you cannot veer from the plan.  
  2. Boring!!! – eating the same exact thing every single day is boring and will ultimately lead to you wanting all kinds of foods that are not on the plan and will end in a binge and make you feel like a failure.
  3. What about after the meal plan?  This does not give clients any freedom to choose their own foods.  It keeps them helpless and does not empower them to learn how to properly fuel on their own.  When the plan is over, the results go bye bye and the client is left feeling like a failure again.
  4. Short term results – alone the same lines as number 3.  You follow the plan, you feel successful, the plan ends and then so do the results.  You are right back to where you started.  
  5. Too precise – weighing and measuring everything can lead to disordered eating patterns and can get very mundane and frustrating.  The reality is that we are not able to measure and weigh all of the time and frankly it takes the fun out of eating.

Sure, there are times when a meal plan can work.  Athletes or competitive body builders, for instance, need the structure and specificity of a meal plan but this is real life and most of us do not need such rigidity in order to change our eating habits and be happy.  What can you do instead of following a meal plan?  

Find a coach who can help you figure out where the gaps are in your current nutrition.  A good nutrition or health coach will help you focus on your overall health and mindset.  He or she should help you figure out where the gaps are in your current eating plan and help you fill those voids.  For instance, are you eating enough protein?  Do you have ample fruits and veggies in your diet?  Are there any supplements that are missing that could help?  How do you feel overall and what is your mindset around food?  Have you had bloodwork done to check hormone levels?

There is a place for meal plans as I mentioned above, but they are definitely not for the masses.  It is very important to look at each individual person and work to satisfy their specific needs as a coach.  Blanket meal plans do not take diversity into account.  Make sure you interview any coach you plan to use.  If you find that they are set on only using meal plans to help you, run for the hills.  There is definitely a better way!  

 

Raising the Intuitive Eater

Raising the Intuitive Eater

Jun 20, 2019 | Life, Nutrition

My son eating his sugary french toast at KiKi’s

Intuitive Eating is a lifelong journey that does not have to begin when you have already been suffering from the yo-yo dieting cycle for 30 years.  It is something that can be taught and encouraged from an early age.  Our relationship with food begins from day one.  Our parents or caregivers are the ones who have complete control over our food choices and the attitudes we develop around food.  This can be good or bad.  Just like any habit, food rules and restriction can begin at a very early age and can create unhealthy relationships with food that will last a lifetime.  For instance, according to the Keep It Real Campaign approximately 80% of 10 year old girls have already dieted once in their lives.  This is alarming to say the least.  

In addition, it has been reported that 40% of parents encourage their children to diet, and that parents engage in weight talk with children as young as two years old.  In the end it has been shown that when parents apply excessive overt restriction on foods that are allowed it can inhibit a child’s natural ability to self regulate their appetite.  These statistics and much more on the topic can be found in the book Just Eat It by Laura Thomas, Phd.  

Picture this, your 3 year old is in his high chair and you have laid out several different food options:  chicken, peas, avocado, and sweet potatoes.  He picks at the food and enjoys it for as long as he wants to and freely chooses what he is in the mood for.  Eventually he gets full and starts throwing the food on the ground and feeding it to the family dog.  This is a prime example of what intuitive eating is and how we are born with the natural ability to know our limits when it comes to eating.  Unfortunately, parents, not intentionally, society, and diet culture slowly creep in and create insecurity and, as a result, confidence in food choices, hunger, and satiety plummet.

In my blog about restriction and food freedom I explained and outlined the 10 principles of Intuitive Eating.  These principles apply to children as well and can be integrated into your food experiences early on.  We try our best as parents and sometimes due to how we were raised we impose our food issues upon our kids at an early age without even realizing it.  Do any of these statements sound familiar?

“When you finish your dinner you can have your dessert but you must clean your plate first.”

“If you don’t eat you won’t grow.”

“You can’t have that because it is bad for you.”

I am not saying I have not said these things to my children.  I totally have.  But, there is a way to encourage our children to become confident in their eating and food choices without being too pushy.  As of late, I have been encouraging our younger boys to stop when they are full and have tried to not force them to finish all of their food.  Baby steps.  “What about health you ask?  I am not going to let my children just sit around eating cookies all day!”  I get it.  I am not going to do that either.  Here are a few tips to encourage intuitive eating in your child while at the same time promoting healthy food choices as a priority.  

Raising an Intuitive Eater

  1. Include lots of options from day one – always provide ample vegetable choices, protein sources, carbohydrates, and good fats in every meal.  Even if they choose not to eat something rotate it back in every few weeks to keep giving them the option.  Don’t get stuck serving children the same thing over and over.  Variety will encourage trying new things.
  2. Include your child in food choices – take them to the grocery store with you.  Ask them if you should get broccoli or green beans.  Let them own the choices and they are more likely to eat what you serve.  
  3. Include your child in preparing food – if they feel like they have ownership in the process they are more likely to learn to enjoy preparing healthful meals and enjoying and appreciating the hard work that goes into cooking.  
  4. Avoid all or nothing language – try not to say that foods are good or bad.  Ask your child how certain foods make them feel.  For instance, if they overindulge in their cookies gently ask them how they feel and nudge them to understand that sometimes when we eat too many foods that are not as nutrient filled we won’t feel very good physically.  Let them figure it out on their own.  
  5. Encourage exercise but not as a form of punishment for what we eat – plan active days with the kids.  Swimming, walking, biking, etc.  Let them learn for themselves how good it feels to get out and move our bodies.  Also, make sure they see you making movement and exercise a priority in your life.  Monkey see, monkey do!
  6. Avoid forcing them to clean their plates – let them graze if they want to.  Sometimes that is all we want to do so why force them to eat it all?  You can set boundaries and say that if you are hungry again in the next hour the food will still be here for you to finish if you want.  My 7 year old wants to go right to dessert most nights and I encourage him to sit with his fullness first and see if he still wants the snack in 30 minutes.  It is a thin line to walk but being gentle about it is key.
  7. Avoid talking about your body in a negative light in front of your children – they learn dialogue from you so be careful with this one.  Even complimenting them on their bodies sends the message that their value is in how they look. 

In a nutshell, don’t beat yourself up for anything you have done as a parent.  It is never too late to start practicing these tips.  Parenting is a tough job, but if you integrate these small things into your conversation around food with your children not only will they have the foundation to grow up confident in their ability to feed and nourish themselves, but it will also help you as well.  

 

Reverse Dieting: What, Why, and How

Reverse Dieting: What, Why, and How

May 14, 2019 | Nutrition

Diet culture puts such a heavy emphasis on losing weight and often the most important piece of the puzzle is ignored either before or after the process of dieting begins.  Enter the reverse diet. What is a reverse diet? Put simply it is the opposite of a diet. A reverse diet is the process of eating more to decrease the energy deficit caused by a caloric deficit.  The reverse diet is important for us in two ways.

First, there are many coaches out there that will prescribe macros without first taking a look at your current food intake.  Why is your current food intake so important if you just want to lose fat? I will tell you why. If you are looking to lose fat and someone tells you to eat x amount of calories with x percentages of carbs, fat, and protein, without first looking at your current macronutrient intake, you could experience lots of unwanted side effects.  

For instance, if your TDEE (total daily energy expenditure) is 2300 and you have been consistently under-eating at around 1600 calories for a long time, you have likely already slowed down your metabolism to a point where it is not working in your favor and have some hormonal side effects working against you. Therefore, putting you in a slight deficit at around 2000 calories is like taking gas from an already empty gas tank.  Ideally, someone like this would need to be put on a reverse diet to get to their maintenance calories before even thinking about going into a deficit so that their metabolism can begin to work the way it is intended to.

This is often a challenging process for most clients because it is hard for most to believe that eating more is going to help you get to your goals but trust me, it does.  I cannot tell you how many clients I have had that balk at the amount of calories I tell them to eat. Do they gain weight sometimes? Yep. Do they lose sometimes? Yep. But this is a necessary step for someone who has been stuck in dieting hell for a long period of time.  Not only does it help to fix your wrecked metabolism from undereating but you will sleep better, perform better, and feel fucking amazing just to name a few of the benefits.

Second, not only are reverse diets overlooked at the beginning of someone’s weight loss journey but they are often the forgotten piece AFTER someone has successfully navigated weight loss and healthy habitual changes.  This is why you see many people on that yo-yo diet train who lose a bunch of weight, often times in an unmaintainable way, gain it all right back and then some. Perhaps this is due to too much restriction and unrealistic expectations of whatever plan they are on, OR it is due to the fact that nobody told them they had to start eating more in order to reset your body and achieve a state of metabolic homeostasis.  Could be a little of both but you get my point. The body is not meant to be at an energy deficit long term and after someone has worked hard to get to their optimal weight it is not fair to leave them floundering as to what to do next.

The reality is that losing weight requires that you force your body to do something it doesn’t want to do. It puts your body in a state of famine that it does not want to naturally be in long term.  This is why it is important not to go in blindly and set yourself up for failure. It is important for a coach to have the knowledge of what to do after a client succeeds at their weight loss goal.  

Ideally, you will work someone back up to maintenance after a fat loss phase and give them the tools to navigate eating what they need to maintain and feel their best. For me this also includes some training on intuitive eating approaches in an effort to not have to track macros forever, but either way your job as a coach is not finished after a client loses a few pounds.  As long as a client is willing to do the work, the most important part of the process is AFTER the weight loss or body recomposition.

Who should be on a reverse diet:

  • People who have been in a caloric deficit for a prolonged period of time and are at a plateau in their weight loss
  • People who are experiencing hormonal problems due to severe calorie restriction
  • People who need to get to maintenance before a planned fat loss program
  • People who want to build to maintenance and then build muscle from there
  • People who are fucking sick of the yo-yo dieting mentality

Benefits of a reverse diet:

  • Helps to avoid the inevitable post diet binge/rebound
  • Regulates metabolism and hormone levels
  • Increases energy for workouts
  • Improves sleep, mood, sex drive, and life in general
  • Sets you up for realistic goals to maintain a healthy and balanced life surrounding food

One more thing.  If you are and have been in an extreme caloric deficit it is super important not to jump to maintenance calories in one day or even one week.  It should be done slowly and under the supervision of a qualified coach or dietician. Drastic changes cause negative side effects and don’t yield lasting results.  If you think you would benefit from a reverse diet reach out! I got you!