Diet plays a huge role in your physique. In fact, it doesn’t matter if you train hard in the gym and sleep for 8 to 9 hours if you don’t have decent nutrition. But before we deep down into the role that diet plan, we must expose one of the biggest mistakes that ever fooled the previous generations. In recent years, scientists showed that fat is essential to one’s health. We always thought that fat = bad, and carbs = good. But science is claiming the opposite. Your body needs fat, your brain is essentially fat, your immune system depends on fat to function correctly and basically all cell membranes.
Don’t get me wrong, eating unhealthy fat or over-consuming it certainly won’t benefits your health. As a nation, we are all terrified of the idea of eating fat, but at the end of the day, we must eat fat to correctly function. Furthermore, to truly eat right and have a healthy lifestyle, we must get the idea that fat is equal to bad. Now, the key to a healthy diet is balancing your nutrition, neither in low-carb nor low-fat. (Fats, Carbohydrates, Proteins) are all three macros that have essential functions.
Long Term Diet Sustainability
Speaking of macros, it is recommended keeping a high intake of protein and fat, especially for a man. Protein is crucial in the building of muscle, and fats are essential for the nervous system, proper brain, and a good immune system. The biggest mistake as stated before is that consuming fats will make you fat. That is just wrong and bogus. Moreover, fats are also a key precursor to testosterone. The higher your fat intake, the higher your testosterone levels will be. Meaning, with higher testosterone, comes faster muscle growth, faster healing, and better sleep. And if you have to cut one of the three micros, the best choice is to cut carbohydrates. However, don’t go on a Paleo or Atkins diet. Carbs are essential to a healthy lifestyle.
I advise keeping in mind the long term sustainability of a planned diet. If you are not sure that you can keep a diet for at least a year or so. just don’t go for it. Because once you revert to your old diet, any weight loss will simply be gained back.
Vitamins and Minerals
Most people forget about vitamins and minerals. Fruits and vegetables are a great source of minerals and vitamins. Other sources like meat and wheat simply don’t provide enough vitamins and minerals as vegetables and fruits. Supplements (Multivitamins) can help you if your dietary choices are questionable, but don’t fully rely on it to cover all your bases. Multivitamins are just a backup if you are missing something in your main diet. In fact, study after a study keeps providing that they just don’t work. So, it is much preferred if you get your vitamins and minerals from real food.
The current techniques to processed food, take the majority of nutrients out of it. For example, when rice is processed into white rice it simply loses many vitamins, the same case goes for bread. Therefore, most diets usually recommend your food to be as close to their natural states as possible.
Tricky Packaging and Colorful Letters (Careful)
Another thing to be careful of is flashy packaging with colorful letters like “Gluten-free”, “Sugar-free”, “no added sugar”, and “fat-free”. The food industry is taking advantage of the very last regulation to market their product. However, Fat-free foods are usually as bad for you as the same regular product. Let’s take peanut butter as an example, peanut butter is super beneficial as you know, but when the fat is removed, sugar is added to keep that flavor you know. Actually, this is the case for every other fat-free food.
To wrap up
In general, it depends on what food you are consuming that supplies the energy to your body during whatever activity you are doing. If you want to gain muscle or lose weight, it’s important to track calories and macronutrients. You can easily find calorie calculators on the net (or just click here). While they are not accurate to the last calorie, but you will get an idea to plan as your training progress.