So here we are, the new year, and once again you are making the decision to get healthier…but what does that actually mean? How would you define “healthier”? For some, healthier equates to better lab results from the doctor’s office, while for many, healthier equates to weight loss and a better physique. In this article we will discuss the latter and healthy ways to lose weight, put on lean muscle, and also learn some of the nutritional terms important to understand when on a new weight loss journey. Exercise is a critical component of good weight loss program; however, this article will focus only on the nutrition aspect of weight loss. Our goal is also to keep things simple and not dive too deep into the science of nutrition but rather give a beginner’s guide to the nutrition side of heathy weight loss. Before starting any new weight-loss program, you should discuss this with your healthcare provider to ensure there are no underlying factors you should be considering.
Chances are, if you have visited a gym or listened to trainers or other weight-loss coaches, you have heard the term “macros”. But what are macros? Macro is short for macronutrient and refers to one of the three main components of your caloric intake throughout the day. These are carbs, short for carbohydrates, fats, and protein. Learning a healthy balance between the three is critical when trying to lose weight. While both carbs and protein contain around 4 calories per gram, they do drastically different things within the body.
Carbohydrates are an excellent source of immediate energy but can also be responsible for weight gain when too many are ingested throughout the day. These can be found in things such as bread, pasta, potatoes, and other starchy foods, as well as sugary snacks (or sugar itself). It is important to try to limit your carb intake to under 100g per day to begin to lose weight.
Protein, while having the same caloric value as carbs, is utilized very differently in the body. Proteins are used for building muscle tissue and creating enzymes. As important as protein is to muscle synthesis, most of us simply do not get enough protein in our diets. Protein intake needs can vary greatly depending on gender, age and activity level, but most professionals recommend a range of 0.4g up to 0.75g per pound of body weight. For those looking to add lean muscle to their physique, the higher end of that range would likely be most beneficial to achieving their goals.
The third macro would be fats. Historically, fats have gotten a bad reputation as cardiovascular killers. If you are the kind of person who eats fast food for most meals, this can absolutely be true, so it is important to differentiate good fats from bad fats. Bad fats are the fats that are the reason for the ‘killer-fat’ reputation. These are the fats found in most fast foods and a lot of fried foods, chips, and processed foods. Good fats, on the other hand, can actually be a great way to lose weight as they can fill you up, and keep you feeling full. Examples of these would be avocados, fresh nuts, grass-fed butter, and even grass-fed/finished beef. Yes, you read that correctly, grass-fed/grass-finished beef and butter made from those cows can actually be healthy as it is the grain fed to most cows that creates the unhealthy fat profiles.
So now that we have discussed the basic terminology you might hear, and recommendations for losing weight and increasing protein intake, let’s look at some ways to increase that protein intake. There are two main sources of protein for supplemental use, plant and whey. Whey is typically the least expensive and most widely available. It also contains the full blend of amino acids necessary to help with muscle growth. Some people have issues with the digestion of whey proteins, but this can be managed with digestive enzymes as well as looking at whey isolates, which are purer forms of whey protein. Plant-derived protein can be a good source of protein, but you must be sure the protein has the correct blend of plants to ensure all amino acids are present in the powder. Whey protein will typically taste creamier while many plant proteins are often described as chalky. No matter which protein you decide on, you need to ensure it is a high-quality protein from a reputable source/company.
There is no single ‘magic pill’ to help you lose weight and add muscle to your frame. Losing weight the natural way, without prescriptions or surgeries that can often have severe potential side effects, takes time, planning and effort. Doing so, however, can offer more lasting results and with the added ‘side benefits’ of increased energy, increased mobility, and increased endurance. The most critical aspect to any new program is to ensure you are using the highest quality supplements and are doing the necessary research to ensure the safety of your routine, and that you have the determination to stay with it…the results are truly worth the effort!
