Nutritional Methods for Results

After training hundreds of clients to lose weight I have noticed two general approaches to better nutrition. One approach is to take a concept for better nutrition and apply it to their current diet. The other is a technical approach of counting calories and/or macronutrients.

Concepts can be as simple as not eating past 7pm. They can also be complex, requiring reading a 400 page book as a pre-requisite. If you follow any these concepts strictly you are almost certain to see results.

Simple Concepts include:

• No sugar
• No eating 4 hours before bed
• No processed foods
• No junk food
• No alcohol

Complex concepts include (a least they appear to be):

• The Glueten Free Diet
• The Raw Food Diet
• The Atkins Diet (not recommended)
• The Paleo Diet

I consider many of these diets concepts because typically most people use them as guidelines to improve their nutrition. Adhering strictly to one of these diets typically results in major changes to a person’s lifestyle which many would be uncomfortable doing. Whether using a simple or complex concept, if you if it works well for you and you stick to it, then results will happen.

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The Technical Approach
Calorie, Macronutrient counting, and caloric deficits

“Calories in, calories out” is truly the bottom line to losing or gaining weight. If you set the right daily calorie allowance, correctly count them, and hit your daily allowance, then you are almost certain to see results. The way you eat these calories however, will determine the way you feel throughout the day and ultimately, your success. Counting your macronutrients (proteins, carbs, and fats) will give you a better idea of how distribute the types of foods you eat. In order to count these figures, you would have to use a program and input your daily food intake. Counting macronutrients by hand is unnecessarily time consuming.

Basic Guidelines:

• 3500 calories = 1 lb of fat
• You must know your daily or average daily caloric expenditure.
• You MUST write down your ENTIRE day of eating and calories if you do not have experience counting calories.

Example of calorie counting to lose weight:

• You burn 2200 cals/day ave.
• You Eat 1500 cals/day
• Creates a 700 caloric deficit/day
• If you do this 6 days a week (minus the cheat day):
• 700 caloric deficit/day  X 6days/week = 4200 caloric deficit/week
• 4200 caloric deficit/week ÷ 3500calories in 1 lb of fat = 1.2 pounds of fat lost per week.

Knowing the right macronutrient distribution for you will make losing weight much easier than counting calories alone. Example: %50, %25, %25 (carbs, proteins, fats). Many people use a certain macronutrient distribution as a guideline for their ideal nutrition plan.

This technical method will work if your numbers are correct. Some may not like this method because of the constant counting, analysis of food, and the effort of keeping a food journal.

Which ever approach you take, the key is making the commitment and following through with your method. The best nutritional plan will combine a few of these methods best suited for you.   

Find out what nutritional habits are keeping you from your results. Contact Jerry for individualized meal plans and nutritional coaching. 

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Located on 744 San Antonio Rd. Suite 2 Palo Alto, CA 94303 Breakthrough Personal Training. Expert Personal Trainer Serving Palo Alto, Los Altos, Mountain View, and Menlo Park. Weight Loss, Optimal Results, Post-Rehabilitation, Injury Prevention, Nutrition, Downtown San Jose Bootcamp, and Fitness Services.