I’ve got the secret recipe for you to hit any nutrition goal you’re looking for (baring a thyroid issue).
It’s simple to know and introduce, but hard to maintain to see the results you are looking for.
This recipe towards excellent nutrition is so good, it is essentially what we teach in our nutrition coaching program and I’m gonna give it to you for free.
Read on and this email could save you hundreds of dollars in searching for the magic pill that has eluded you on your nutrition journey.
Step 1: Focus on Protein:
Protein is a macronutrient that helps the cells in your body recover. On top of this, it helps you build muscle. It is slower for your body to digest this so you feel full longer.
On top of this, for most people, this is the most under utilized macronutrient in our diets. Which means there is the most room for improvement and the most progress to be seen in a relatively short amount of time.
Action Step: Track how much protein you have each meal. Either in hand size OR view a macro tracking app like MyFitnessPal.
(Hint: Tracking is boring and not always necessary for everyone BUT it sure helps you know where you’re going right and what needs adjustment. Doing this can save a lot of heartache and wasted time).
Step 2: Eat More Protein
Now that you have tracked it. You’ll most likely need to increase the protein intake. This doesn’t mean add it on top of what you’re already eating (unless your goal is to bulk). This means have more of your meal made up of protein and subtract something else.
Don’t know what to subtract? Eat all your protein first and your hunger will let ya know what you have room for.
Action Step: Increase Protein -> Decrease what ever your heart tells you.
Step 3: Make Your Plate Colorful
Nothing in our world is more colorful that plants (shut up tropical fish and birds of paradise).
Ya know what we call plants that we eat?
FRUITS AND VEGETABLES
Chances are, you don’t’ eat enough. Now that you are a protein master and have gotten good at tracking how much of that protein that you’re eating, let’s take that skill and apply it to fruits and vegetables.
The goal here is 800g of Fruits and Veggies per day. Arbitrary and not based in science? Pretty much.
BUT, 800g of fruits and vegetables is only about 400-500 calories, it’ll Jam Pack your diet with micronutrients that will make you feel good, and its about how much that fits on an American dinner plate.
Action Step: Make your meal up of your protein then your vegetables + fruit. With a 3rd taken up by protein, a 3rd taken up by fruits and veggies, you’ve got a 3rd left for what ya normally eat. Build to this goal and eat the protein and plants first!
Step 4: Be a Scientist.
Now that you’re a champ at focusing on your protein and plant intake, you’ve already probably noticed some changes.
At the very least, you should feel better. You should have gained muscle and lost fat.
If you are at where you are happiest now, fantastic! Keep it up and just cruise along.
But, maybe you want to gain or lose weight? Or maybe you want to change your body comp.
Well if you learn to track well, you can make necessary changes on the fly. The important thing is to stick with them for at least 4 weeks and track the results to make sure you’re getting what you want.
Simple rules we follow are:
Need More Muscle? More protein.
Lose Weight But Keep Muscle? Reduce everything a little bit but keep protein up.
Gain Weight with Increase Muscle Mass? Eat more of everything you’re already eating.
Once you hit where you wanna be, eat until 90% full of the meal compositions you were following and you’ve found the new equilibrium.
There will be personal changes that everyone needs to make but, as a general set of rules, this works for most people as long as they stick to it (and they keep their alcohol consumption low).
Most of the people we help, just need to follow this.
The way that our nutrition coaches help is by making you track, holding you accountable to your goals each month, and helping you look at your data and deciding next steps based on their experience. Want this help, let me know by responding “I WANT A NUTRITION COACH” and we will start the conversation!
If ya just need the knowledge, do the steps above and you’ll see some amazing results.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro