Truth about Fat Loss and Nutrition
So this weekend was the Truth about Fat loss and Nutrition Workshop and I believe it was a huge success, educating people about some general guidelines on nutrition / food labels and understanding the Truth about Fat Loss.
“We did a little test with the 4 products listed here and did you know that if you had to consume 1 litre of this milk, 1 litre of this 100% orange juice, 50 g box of future life cereal and 500g box of Kellogg’s Special K in a week….you would be putting 57 teaspoons of sugar into your body. No wonder people are not winning the fight against the bulge!!!!!! Avoid health foods…..especially if they come with an advert!!!”
Some of the foods we looked at was:
Thank you Eugene for an Exceptional Perfect Pulse Seminar – the knowledge you have is amazing and the passion you have for sharing the truth is absolutely inspiring…This is only the beginning of big things to come.
I decided to do a post today on my view on a few things…Why do I feel the need to bring the truth to people on Fat Loss and Nutrition or health in general? Because I feel we need to start moving forward by knowing the truth. We live in a world where things get covered up way to easy and I’m so sick of companies making millions of profit by clever advertising skills, “covering the truth and exposing lies”. The general public in return are the ones walking around with sickness and health concerns.
I walked into a well known “Health Shop” yesterday where they sell supplements etc. So you would think the people employed in this positions will be educated in their field of expertise. As I walked down the isle I couldn’t help but to overhear the conversation of the guy (Supplement sales person) giving advice for a lady wanting to buy supplements & products to lose weight! I almost felt as if I can run the guy against the wall when the first thing he said to the lady was to cut out ALL CARBOHYDRATES and limit protein by replacing it with a “Shake”. Even typing this message makes me so angry when I think of this misleading and wrong advice…Listen today – NO Shake will replace good quality protein and neither will you have sustainable energy to get through a day without carbohydrates. We tend to trust others with our health or follow advice without really focusing on what the truth behind it is…We put our trust in someone who walks around with the qualifications without taking the time to research if it is indeed the correct information…
First of all Ladies & Gents you NEED PROTEIN | CARBOHYDRATES & FAT in your diet.
Your body needs carbs, healthy fats and protein. Protein is essential for tissue growth and repair. Dietary protein supplies the building blocks of muscle tissue. You have to remember that when you hit the gym for your weight training routine you are actually breaking down your muscle tissues. So WHY is your diet so important? Because you build your muscles outside of the gym just like they say Abs are made in the kitchen – that is the TRUTH…To do that you need a proper nutritional plan with the correct amount of protein/carbs/healthy fats to fuel your body…That is why I believe BCAA (Branch Chain Amino Acids) is a good “supplement” to add to your plan if possible. If insufficient amino acids are present, your body will start breaking down muscle tissues to get the required aminos and you don’t want that. So what is the use of a good weight training session, if you don’t nourish your muscles when you walk out of the gym?! So never leave out the correct amount of Protein and Carbohydrates to fuel your body for sustainable energy levels throughout the day! So if you feel depleted and hungry most of the time consider looking at your protein intake. Remember protein takes longer for your body to digest which means you will be fuller for longer…
Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.
Ladies protein WON’T make you bulky or muscular that is NOT the truth…You don’t have the amount of testosterone like males to build muscles like your boyfriend 😉 So make sure you incorporate high quality protein sources into your diet like fish, eggs, chicken and lean cut red meats. And if needed SUPPLEMENT with a good quality Pure/Isolated/ Whey Protein.
Not replace it but SUPPLEMENT with a protein shake…
Your body needs energy to survive. Your systems energy requirements are mostly met by your daily food intake. The energy value of food is important but the source of the calories and your portion control takes priority. The more processed and refined the lower the vitamin and mineral value of food will be and the higher the Glycemic Index or fat value tends to be. Processed and refined foods tend to have a drastic effect on elevating your blood sugar levels and increase the likelihood of fat storage occurring. And don’t ask questions when those cravings kicked in…
Guideline on how to measure Calories and Kilojoules:
Calories and Kilojoules is measured per gram of food:
1g of Carbohydrate = 4 calories / 17kj
1g of Protein = 4 calories / 17kj
1g of fat = 9 calories / 37kj
1g of alcohol = 7 calories / 29kj
Stay away from refined and process foods and try to balance your macro values to support your goals or general healthy living. Never follow a diet by leaving out a macro nutrient. DON’T follow a low carb diet / a low protein diet. It is not healthy and your weight loss goals will not be sustainable. Everything is about BALANCE…Consistency is key and always option for the best healthiest choices. Make a mindful decision to educate yourself on the values of food and see it as an investment in your health. Don’t let weight loss become an obsession but rather see it as a journey to better health and lifestyle.
Its all about the choices you make, so think about what you fuel your body with!
Have a super amazing and productive educated week 😉
Food – Reading Food Labels
These days people are becoming a lot more aware of what is added or removed from food products and are learning to keep a close eye on what is displayed on the food label. Many products try and deceive us by expressing the nutritional value of the product in hidden terms, but there are ways of monitoring this and getting what you need from the label or “nutritional value” table. Luckily there is a South African Food Legislation Document in the pipeline which will help to regulate what is allowed to be put onto food labels, but for now learning how to understand a food label will go a long way. Some food labels can be very simple; others can become quite complicated and offer a large amount of information. Here’s what to look for:
Total Fat content
For a food to be considered “low fat”, it should contain less than 3g fat per 100g. “Fat free” foods should contain less than 0.5g fat per 100g. Watch out for labels that say “reduced fat” or “90% fat free” because this does not actually mean that it is low in fat. A “reduced fat” product only needs to have 25% less fat than the original product so can still have quite a high fat content! Remember that although “low fat” is less than 3g fat per 100g, this doesn’t mean that you only have to choose foods that are that low in fat. As long as you ensure that your entire meal contains around 10g-13g of fat you are on track.
Saturated fat, Unsaturated fat and Trans fatty acid content
The more detailed labels will break fat content down into total fat, saturated fat, unsaturated fat and lately even trans fatty acids are labeled. Choose products with a greater percentage of unsaturated fats and try to avoid trans fatty acids as much as possible. Look out for the term “hydrogenated vegetable oils” in the ingredient list as this is another term for trans fatty acids. Keep in mind that even too much of the “good fat” can be harmful.
This is one of the trickier things to recognize. Sometimes a product can boast that it has ZERO or NIL fat but in reality it actually has a high energy content. Energy that is not used up efficiently through daily activities or exercise is stored in the body and converted to fat. Energy can be expressed in calories (cal) or kilojoules (kJ). Each calorie is equivalent to 4.2 joules. These days most people refer to kilojoules. This is 1,000 times greater than a joule. So 1 kilocalorie (1 kcal= 1000 cal) is equivalent to 4.2 kJ. It is important to be aware of how much energy a food product contains, but just counting the calories can often lead to one not including sufficient nutrients in the diet.
Carbohydrates are a rich form of energy but this also depends on its form. Simple and complex carbohydrates release glucose into the blood at varying rates and this has lead to many products indicating a Glycaemic Index value. Carbohydrate foods that break down quickly during digestion have the highest G.I. factors. Conversely, carbohydrates, which break down slowly, releasing glucose gradually into the blood stream, have low G.I. factors.
Low G.I. (Less than 55)
Intermediated G.I. (55 – 70)
High G.I. (More than 70)
If you are looking for a food product that can provide a lasting energy release then one with a low G.I. is better. If you require energy quickly, then one with a higher G.I. is better.
Protein is usually given as a single value or as a percentage of the recommended daily allowance (RDA) for adults. It is recommended that the amount of protein you eat makes up 15 – 20% of your diet.
These values are indicated as either a total value or are broken down into soluble dietary fibre and insoluble dietary fibre. Fibre is essential, but as with anything else, too much of a good thing can do more harm. A food which is an excellent source of fibre will contain at least 5g fibre per 100g, but as long as you look out for foods that contain at least 2.5g fibre per 100g you are making a good choice.
Vitamins and minerals
Products containing any vitamins or minerals are very eager to display them and have numerous ways of doing so. It is better to get your minerals and vitamins naturally from your food rather than taking supplements. By reading the labels you will be able to see what nutrients you are eating. The packaging is only allowed to mention a vitamin or mineral if it will provide at least 1/3 of the Recommended Daily Allowance (RDA). Just remember that food preparation and various food combinations can have a large effect on how many nutrients your body will actually absorb.
Many preservatives such as Tartrazine, Mono Sodium Glutamate (MSG) and Sulphur Dioxide (SO2) can cause allergic reactions and are usually clearly displayed on the label. Those products that do not contain them are even more graphic at ensuring that the customer sees that that are “preservative free”.
In a nutshell, there is much about a product that can be learnt from its label. If there isn’t a label, this can be a sign to be cautious. If there is no nutritional value table but there is an ingredient list you will be able to have an idea of what the nutrition content is- if the first few ingredients are high fat or high sugar ingredients then be wary of the product.
So next time you go shopping make sure you have a few more minutes to glance at the food labels and fill your basket with a healthier selection of groceries.