Most of us make nutrition more complicated than it needs to be.
The truth is, the simpler the better.
The simpler we have our nutrition plan, the easier it will be to follow … and the better results we’ll get.
So rather than get bogged down in Paleo, Keto, low-carb, high-carb, no-carb, intermittent fasting … and the list goes on … I have three things for you to start focusing on today.
If you do these three things consistently, you’ll be well on your way to a nutrition plan that works … and that you can actually stick to.
Eat Three Meals A Day: Look, if you’re getting great results with intermittent fasting – i.e. eating only during a specific time window during the day – then by all means, have at it. The most underrated rule of nutrition, after all, is, “If it ain’t broke, don’t fix it.” But for the vast majority of us, nutrient timing is pretty far down the list of priorities. Most of us will do better with the good old fashioned “three square meals,” meaning breakfast, lunch and dinner. Spreading your meals out throughout the day will avoid hunger crashes. And compared to eating small meals every couple of hours – a concept known as “grazing” – the research shows that eating more substantial meals 3 times a day is superior when it comes to hunger, fullness and blood sugar levels.
Have Lean Protein With Every Meal. If a meal doesn’t have protein, it’s not a meal … it’s a snack. Protein limits the production of the key hormone responsible for hunger … a little gremlin called ghrelin. Consuming protein at regular intervals throughout the day – as in, with each of your three meals – will leave you feeling more satisfied and less hungry between meals. Protein is also responsible for building muscle and avoiding the loss of lean mass … which can easily happen if we’re in a calorie deficit. It’s important to note that we can’t get those benefits of protein if we skip it with breakfast and lunch and try to cram it all in with dinner. Think of your body’s muscle-building switch as a light switch. It’s either on or it’s off. To maximize our results, we want to turn that muscle-building switch on multiple times per day.
Have Fruits & Vegetables With Every Meal. It turns out mom was right … eating fruits and veggies is good for you. They’re packed with micronutrients and fiber, and they satisfy the nutrient density rule. If we’re trying to control our calorie intake (not to mention our body weight) we want to consume foods that are higher in volume (and thus will help us feel full) and lower in calories. For example, four Ritz crackers and one cup of grapes have 70 calories each. Which one will help you feel fuller? The grapes, of course, because they weigh 150 grams compared to 13 grams for the crackers. More nutrients, more filling = win, win.
I actually teach my clients to learn how to follow 6 Pillars of Nutrition to maximize their results and gain confidence and control over their eating habits. But if you start with these three simple principles – 3 meals a day, each containing lean protein, fruits and vegetables – you’ll be light years ahead of most people without having to do anything else.
And also … without having to go on a diet 🙂
Your Friend and Coach,
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Train Smart. Train Hard. Train Safe. Train to Sweatt
P.S.: Whenever you’re ready… here are 3 ways I can help you:
1. Be a guest of mine for a One-on-One Fitness Success Session.
We’ll sit down together and develop a personalized plan to help you achieve your fitness goals. Just reply to this message and put “Success” in the subject line.
2. Join my 28 Day Jump Start Program and be a Case Study.
We’re adding a few new clients to our program for 28 days and documenting their success. If you’d like to work with us for the next month and be a case study for fat loss… just reply to this message and put “28” in the subject line.
3. Listen to my interview on FitPro TV
I had the honor of being interviewed as a leading fitness professional. If you would like to listen so I can teach you that if you have failed before there is still a way for you to reach your goals. You can watch the episode here www.paulfsweatcpt.com/podcast