Nutrition Q & A
September 30, 2010
Hey guys,
If you are reading this blog post it is because you want to learn more about how your nutrition and eating habits affect your weight loss results.
I asked my clients to email me their #1 challenge with their own nutrition and diet plan.
So instead of just answering each one individually and responding to just the client that asked the question, I decided to do a blog post so that everyone who wanted to could benefit from the answers.
Thanks to all of you who took the time to ask.
Here we go.
1. Q: Does detoxification or colon cleansing work or is it just another gimmick for people who don’t want to work at losing weight?
Becky
A: Hey Becky, I don’t know a lot about all of the different colon cleanses on the market. There are a ton of them out there and it is very difficult to discern which ones are truly a safe method. I have heard of many people who have used these products and didn’t suffer any long term side effects, but I have also heard some real horror stories out there too. It is true that people do loose lbs from these cleanses but really don’t see any reduction in fat stores which is really what most people really want to do. I do know that eating more fruits and vegetables and other food high in fiber will help to cleanse your colon without needing to go on some actual program or purchasing some additional products.
2. Q: Here is my question. How do I have time to prepare healthy meals that are filling and flavorful that don’t make me want to run out and get a hamburger? I have migraine headaches if I don’t eat enough food by 2:00 pm. From 7am to 2pm are the hours that I’m the busiest because I have to get my work done while my son is in school. Any suggestions?
Kelly
A: Kelly, time is the number one reason why it is difficult for people to eat healthy and stay in shape, but just like anything else that takes time for us to do on a daily basis, it is important to have a plan. If we have to stop and cook ourselves a chicken breast every time it is time to eat then we will never be successful. What works great around my house is usually on Sunday Afternoon I will prepare an entire bag of chicken breast, using different seasonings to help change up the taste. We then put them in zip lock bags to be reheated later in the week. You can also do this with fish as well. So sit down every Sunday and make a meal plan just like you do with the rest of your activities and then just stick to it. But if you have to figure out what to eat every time you are hungry then 9 times out of 10 you will make poor food choices.
3. I have been following this diet near perfectly & I really like it! But sometimes in the evening around 8 I want a snack. Would it ruin the diet to eat something or would it be ok to have a little something?
Rhonda
A: Great Question! This happens to me all the time. Your best solution is to curve the hunger by eating something. What you chose to eat is the bigger issue. When you get into the evening hours it is important not to eat a bunch of carbs before bedtime. So stay away from any sugary snacks and fruit. Instead have some raw carrot sticks, or celery. These are low in calories and the carbs are also very complex. Another alternative is to have a protein shake. Especially if you are using a lean protein you can afford the calories. You may even budget your total caloric intake throughout the day to allow for the extra 100 calorie shake in the evening.
4. When you have a limited amount of calories is it best to add protein shakes for more protein and go over the calories or stay at the right amount of calories and forego the shake…?
Joanna
A: Well that depends on whether you have gotten the appropriate number of grams of protein that your body needs. Usually it is ok to add the shake if you are coming up short on your protein. As long as it doesn’t happen everyday you should be OK. Just try to get in the protein that you need within your caloric limits.
5. Hey Chad, my question is “what is the best foods to eat that help speed up your metabolism?” Maegen
A: Hey Maegen, check out this web site. There are actually a lot of foods that help with this. Instead of just listing them all here and explanations as why they work check out this web site here http://www.nutralegacy.com/blog/general-healthcare/top-10-delicious-foods-that-speed-up-metabolism/
This seems to be one of the best articles I have found on the subject.
6: Nutrition…
what exactly are we supposed to eat, to really lose weight. FOR EXAMPLE…one protien to two carbs to one sugar to bla bla bla…
isn’t there a formula for maximum weightloss that goes something like that? complex carb plus bla bla bla? I dunno. clearly.
Misti
A: Yes!..There is a formula. However its not nearly that complicated. By eating a balanced diet of good fruits and vegetables, lean proteins, and lots of water consumption will do the body the most good. That is the first thing to get right. Second is just the how much part. That varies to every person and is dependent on each persons body composition. To lose weight we must restrict calories to a level that causes our body to reach into our fat stores and burn fat for energy. Just be careful, cutting to much will actually have the wrong effect and actually cause our metabolism to slow down.
7: I’m really interested in using food as a fat burner (as well as for energy) So I know that increasing protein in the diet is key. My quest is, how much protein should I be getting and what are my best sources. I do NOT like nuts of any kind. Also, I am interested in supplements that will help with trouble spots and help kick up my workout to rid cellulite. I really want to tone and lift.
JONNA
A: You are right that increasing your protein intake is a great way to burn more fat. The number one reason for that is that the protein goes to build more lean muscle mass, and on average muscle burns 10 times the calories than fat to maintain. I find that most people do not have a high enough protein intake. If you do resistance training, which is what we do here, it is really important to have the protein to help your muscles recover properly. I find a good way to figure the amount of protein you need is to multiply .8grams to your body weight. For examples a female weighing 140lbs needs about 112 grams of protein a day. As far as some more advice on supplements for helping you burn more fat I recommend you talk to my buddy Greg Hopper at Performance Nutrition. This guy is an expert on all things supplemental and has the best prices on this stuff in town. He has always taken really good care of all of my clients. Here is how to reach Greg. Feel free to call him at 405-265-0847 or stop in and see him between the hours of 11-7 Monday thru Saturday at his store. It is located at 1721 S. Morgan Rd. We also have some of their products here at the studio as convenience for our clients.
8: What are some good food choices, or better choices, when you are in the airport? At a gas station? Only have fast food options?
Amanda
A: That is one of the major delimas a lot of us face because we are always on the go. It is harder to make good choices in these situations, but not impossible. For instance, when in the airport there are usually carts and small food shops that have pre packaged sandwiches and fruit. These are always better choices than the hamburger and fries option at the grill. However many of the grills do offer chicken breast as an option. Skip on the fries and just eat half the bun. Gas stations are even more difficult to deal with. If you are just looking to grab a snack or a meal replacement many of them have protein bars that are very filling. Try to find one that is around 300 calories and that should give you the energy and protein you need to get you thru to the next meal were hopefully you will have better food options to choose from.
9: My question…Is diet coke really bad for you? Cause I really enjoy it and that would make me sad.
Maggie 
A: Well Maggie…..its not good for you that much is certain. I am always a proponent for not drinking your calories. So going the diet option is better, but it comes with its own problems as well. For instance since aspartame is used as an artificial sweetener this may have long term repercussions, but the verdict on that is still out. What we do know is that the aspartame is still found in the liver up to 9 months after it has been consumed. Not sure if that will prove in the long run to be a bad thing or not. Also soda in general messes with the ph balance in your body by making it more acidic. This does make it harder on your metabolism to operate at its highest efficiency. So my suggestion is to cut it out as much as you can and make sure to at least consume the equivalent in water everyday. Drink more water and you will see and feel yourself getting healthier all the time.
Well thanks guys for taking the time to hit me back with your questions. I hope you find these answers helpful. Not only your question but as a whole.
Please feel free to forward this post to others you know who you think this info could be helpul.
Chad
Body Transformation Expert
Of course the legal stuff: If you have certain allergies or any dietary disease such as diabetes please consult your doctor before taking my advice.