Nutrition: Cutting Weight for 2018
Now that the holidays are over, and the ball has dropped signalling the new year it's time to get to work on your body. Weeks of high fat, high sugar foods have left you feeling sluggish and overweight. Not to worry, cutting weight is actually quite simple when done properly.
There are many nutrition programs that have been shown to promote weight loss and promote strength gains, yet above all, a diet rich in fruit, vegetables and lean protein has been shown to be most effective.
These type of diets were originally constructed to assist and reverse heart disease, and diabetes but have been shown to be very effective in preventing weight gain and optimizing weight loss.
Let's break down what your nutrition program would look like
Fats have the highest amount of calories per serving than any other macronutrient. This is not to say that you should not be eating fat - it is essential to your physiology, but we can limit the number of unhealthy fats we ingest and look to eat more clean sources of fat.
Fat sources you should avoid are ones high in saturated and trans fat - mainly found in red meat products and baked goods. Good sources of fat are ones that have monounsaturated fats - foods such as avocados and almonds are perfect.
Your diet should consist of 10-20% calories sources from fat (about 300-400 calories daily).
Crucially important to your overall success in the gym and on the scale. A diet high in protein has consistently been shown to promote weight loss and encourage the growth of lean muscle mass.
Protein is not only low in calories, but the consumption of high amino acid yielding protein such as whey, casein, egg, pumpkin seed, and hemp have been shown to promote muscle protein synthesis; the precursor to advancements in strength. A diet high in low-fat protein sources is a must for cutting in the new year. Eat foods such as egg whites, skinless chicken, beans, legumes and high protein greens.
Your diet should consist of 25-35% calories sourced from protein (about 600-800 calories daily).
The most important macronutrient to get right. Many people think of carbohydrates as bad, and avoid them at all cost. Carbs are actually very low in calories and when consumed correctly have shown to be the greatest factor in maintaining weight loss.
A diet rich in fruit and vegetables will provide you with the cleanest sources of carbohydrates. Grains and starches can be avoided whenever a vegetable substitute is available. This means doing your best to avoid high starch and high sugar foods - white bread, white rice etc.
Your diet should consist of 35-55% calories sources from carbohydrates (about 800-1000 calories).
The most important aspect to consider for any nutrition program is that you have energy and are consistently losing weight. These macronutrient splits are merely an example of what works best, but you may need to adapt the program slightly depending on your goal. If you feel you don't have as much energy as you'd like, eat more clean carbohydrates. Feeling sore after a workout, eat more low-calorie protein.
At Atomic Strength we understand the difficulty of finding clean sources of protein, that's why we created FUEL X30. A performance-based protein blend with no carbs, no sugar, no lactose, no fat and no gluten - perfect for a meal replacement or a post-workout shake.
Find FUEL X30 here.